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Exercise And Blood Sugar: A Match Made In Heaven

Posted at January 8th, 2023 | Categorised in Blood Sugar

Exercise And Blood Sugar: A Match Made In Heaven – The big debate about eating before exercise is even more important when you have diabetes. Here’s your game plan for your workout nutrition.

Whether it’s better to eat before or after a workout has been debated for decades, and the decision gets even more complicated if you have diabetes. “A person with diabetes needs to think about glycemic control, not just fuel for exercise,” says Monet S. Bland, MD, a clinical exercise physiologist and diabetes educator at the Joslin Diabetes Center in Boston.

Exercise And Blood Sugar: A Match Made In Heaven

Exercise And Blood Sugar: A Match Made In Heaven

Exercise affects your blood sugar, so you need to make sure your levels aren’t too high when you start exercising, but don’t drop so low during exercise. So a study published in the journal Physiology in November 2010 found that while not eating before exercise can help people burn fat, people with diabetes need to maintain blood sugar levels and plan what to eat before, after and sometimes.

Best Exercises For Diabetes

That’s a general recommendation, but it’s not a one-size-fits-all approach. You need to keep an eye on how your body is responding because “some people are more sensitive to the effects of exercise than others,” says Bland. Not sure where to start? Bland recommends working with an endocrinologist or exercise physiologist to set blood sugar goals and an exercise schedule that’s safe for you.

Either way, it’s a good idea to check your blood sugar before you exercise so you know how to stay energized. Your goal is more than 100 milligrams per deciliter (mg/dL) – but always skip exercise if your blood glucose is at or above 250 mg/dL and in ketosis, or above 300 mg/dL without ketosis. Be sure to talk to your doctor about your pre-workout and post-workout blood sugar goals.

Lori Zanini, RD, CDE, creator of the Seven-Day Diabetes Meal Plan, says it’s best to eat a well-balanced meal an hour to an hour and a half before exercising. 30 grams (g) of high-fiber carbohydrates, 3 to 4 ounces (oz) of lean protein, 5 to 10 grams of healthy fat, and two servings of nonstarchy vegetables (a serving is 1 cup of raw vegetables or ½ cup of cooked vegetables), Zanini says. . A turkey sandwich on ¼ whole wheat bread with avocado, lettuce, tomato and 1 cup snow peas on the side checks all the boxes.

If you’re short on time or finish your workout first thing in the morning, adjust your approach and eat a snack that combines protein with healthy carbs (ideally 15 grams) 15 to 30 minutes before your workout, says Jessica Crandall, RDN, CDE. , director of wellness at Denver Wellness and Nutrition in Englewood, Colorado. The carb-plus-protein combo “helps keep your blood sugar stable for longer,” she says. Try 1 hard-boiled egg and 1 cup berries, 1 cup cottage cheese and ½ cup pineapple, or 1 to 2 tablespoons (teaspoon) peanut butter and an apple, Zanini says.

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Depending on how long and how intense your exercise is, your blood sugar may drop during exercise. Keep a snack of about 15 to 20 grams of carbohydrates nearby — Crandall likes dried fruit because it’s easy to keep in a workout bag — and reach for it when hypoglycemia strikes, Bland says.

When you exercise, your body uses insulin more effectively, lowering your blood sugar for up to 24 hours and creating what’s known as a “log effect.” “This puts a person with diabetes at risk of hypoglycemia in the hours after exercise,” says Bland.

To counter this, have a snack within 15 minutes of your cooldown. Snacks should include 15 grams of carbohydrates, which you’d find in 1/2 cup oatmeal, 1 cup berries, or 1/2 medium sweet potato, Zanini says. Crandall suggests adding protein such as nuts, cream cheese, or cottage cheese to support muscle mass.

Exercise And Blood Sugar: A Match Made In Heaven

Ultimately, sit down to a meal within an hour or two, Zanini says. Just be careful not to overdo it. According to the American Diabetes Association, you don’t need to add extra carbs to your diet unless you exercise for more than an hour. It’s easy to make the “I just worked out, so I deserve this donut” argument, but overdo it and you could be ruining your training efforts.

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Low blood sugar is called hypoglycemia. This happens when your blood glucose levels are lower than normal. Usually lower than normal is 70 milligrams per deciliter (mg/dl) or less.

Taking medications for diabetes that increase the level of insulin in your body can cause low blood sugar. If you don’t treat it right away, hypoglycemia can cause more serious symptoms. These include mental confusion, seizures, brain damage, coma, and in rare cases, even death.

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If you are taking insulin to treat your diabetes, it is important to have an action plan to manage a potential hypoglycemic episode.

Symptoms of hypoglycemia usually come on quickly. Learning to recognize the symptoms is the first step in treatment. The sooner hypoglycemia is recognized and treated, the better.

Symptoms of hypoglycemia can vary from person to person. Usually, however, symptoms of a mild episode include one or more of the following:

Exercise And Blood Sugar: A Match Made In Heaven

Just in case, you should always have a carbohydrate-rich breakfast nearby. The quickest way to combat an episode of hypoglycemia is to eat or drink about 15 grams of carbohydrates.

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Keep in mind that you may not have symptoms of hypoglycemia. Sometimes your symptoms are not clear. Because of this, you should check your blood sugar levels regularly to make sure they don’t get too low.

Ask your doctor how often you should check your blood sugar with a blood glucose meter. If you have had hypoglycemia in the past but have no symptoms, you may need to monitor your blood sugar regularly. Always check your blood sugar level before driving or operating machinery.

If you have regular episodes of hypoglycemia, ask your doctor about using a continuous glucose monitor (CGM). This device measures your glucose levels at regular times throughout the day, even while you sleep. The CGM will alert you when your glucose reading is too low.

Hypoglycemia in people with diabetes usually occurs when you don’t balance your diabetes medication with your physical activity and diet.

How To Prevent Blood Sugar & Triglyceride Spikes After Meals

If your blood sugar is below 70 mg/dL, eat or drink 15 grams of carbohydrates as soon as possible.

If you can’t check your blood sugar but have symptoms of a hypoglycemic episode, treat it like hypoglycemia and consume a quick source of sugar.

Check your glucose again after 15 minutes. If your level is still below 70 mg/dL, eat another 15 grams of carbohydrates.

Exercise And Blood Sugar: A Match Made In Heaven

If your next meal is more than an hour away, snack on carbohydrates and a protein to keep your glucose levels on target. Examples are an apple or banana with peanut butter, or some crackers and cheese.

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If your symptoms worsen, it’s important to seek emergency help. You need a glucagon injection to raise your blood sugar quickly.

You can only get a glucagon kit with a prescription from your doctor. If you are likely to develop severe hypoglycemia, it is important to do this early.

Encourage your friends, family and colleagues to call

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